Instead of HITT do 10 all out 50 meter sprints and call it a day. Rest between each sprint. Do this three times a week. Abs whill show.
I call that style "interval cardio".
The regular version is on the stationary bike.
- 60 seconds at 90+rpm on high resistance
- 60 seconds at 50 rpm on no resistance
- repeat 10 times
Resistance must be chosen that you do not reach peak heartrate before the 4th interval
What you do is the advanced form. This style of cardio is the single most efficient version out there.
my girlfriends second training day out of three, is a cardio day, its setup like this
- 10 minutes warmup on cardio apparatus of choise. 70-80 rpm, no resistance
- 30 minutes of cardio on stationary bike. Heartrate target is 145-150, rpm is 80-90, resistance is chosen in function of the heartrate
- 15 minutes of weights. In her case the glutes machine, leg pullups for the abs, and that thing that turns the legs left and right for the obliques
- 20 minutes of the above described "interval cardio"
It completely destroys a human beeing.
As does this :
Pick a squat weight you can do for 12 reps
Do 8 reps, and take 60 seconds break
next set
...
do this untill your 8th rep is almost failure (6-8 sets will do)
drop 10% of the weight and do another 2 sets
do benchpress 5x5
do 8 sets of the final weight of the first squat session, 8 reps, 60 seconds pauze
dont forget to put a towell on the ground
I did that in 2014 when i dropped from 145 to 115kg, while keeping the same relative strenght